365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Re: Broiled or Grilled Fish with Chermoula

Tuesday, May 14, 2013

[Healthy_Recipes_For_Diabetic_Friends] Re: Broiled or Grilled Fish with Chermoula - 2g Carbs, 1g Fiber

I omitted the sauce recipe. Sorry about that.

Here it is!

Chermoula - 3.8g Carbs, 1.4g Fiber, 0.7g Sugar

This pungent Moroccan herb sauce is traditionally served with grilled fish. It's also great with roasted vegetables, lamb, or chicken. It's best served fresh, but you can put in a jar, pour a film of olive oil over the top, and refrigerate it for a few days.

Makes: approximately 1 cup

2 cups cilantro leaves (2 large bunches)
1 1/2 cups parsley leaves (1 large bunch)
3 to 4 garlic cloves (to taste), halved, green shoots removed
1/2 to 3/4 teaspoon salt (to taste)
2 tsp cumin seeds, lightly toasted and ground
1 tsp sweet paprika
1/2 tsp coriander seeds, lightly toasted and ground
1/8 tsp cayenne (more to taste)
1/3 to 1/2 cup organic extra virgin olive or macadamia nut oil, to taste
1/4 cup freshly squeezed lemon juice

Coarsely chop the cilantro and parsley, then chop very fine in a food processor or on a cutting board to produce 1 cup finely chopped herbs.

Place the garlic and salt in a mortar and puree. Add a small handful of the chopped herbs, and gently but firmly grind until the herbs begin to dissolve.

Add another handful. When all of the herbs have been mashed, work in the spices, 1/3 cup olive oil and lemon juice.

Taste and adjust seasoning. Add more olive oil or salt if desired.

Serve with grilled fish and/or vegetables, or with chicken.

Nutrition for chermoula sauce!
Servings: 4
Serving Size: 69 g
Nutrition per Serving:
184 Calories, 170 Calories from Fat, 18.8g Total Fat, 1.5g Saturated Fat, 0mg Cholesterol, 41mg Sodium, 3.8g Total Carbs, 1.4g Dietary Fiber, 0.7g Sugars, 1.4g Protein
Vitamin A 55% - Vitamin C 68% - Calcium 5% - Iron 13%
Nutrition Grade: B-

Good points:
No cholesterol
Low in sodium
Low in sugar
Very high in vitamin A
Very high in vitamin C
High in vitamin E

--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "Chef Gloria 1030" <chefgloria1030@...> wrote:
>
> Broiled or Grilled Fish with Chermoula - 2g Carbs, 1g Fiber
>
> {Nutrition for fish and sauce is given separately!}
>
> Adapted from: Martha Rose Shulman, author of The Very Best of Recipes
> for Health VIA www.vitalchoice.com
>
> The Moroccan herb-spice blend called chermoula is both delicious and
> easy.
>
> If you broil the fish, the juices will accumulate on a foil-lined
> baking sheet and taste delicious poured over the fish.
> Serves: 4
>
> 1 1/2 to 2 lb firm white fish fillets, such as Alaskan halibut or
> cod (four to five 6 oz portions)
> Salt
> Freshly ground pepper
> 1 cup chermoula (below)
> Additional lemon juice and wedges or olive oil to taste
>
> Season the fish with salt and pepper.
>
> In a large baking dish combine the fish with half the chermoula and
> toss together until the fish is coated. If the chermoula is thick it
> may be easier to spread it onto the fish with a spatula.
>
> Refrigerate for 15 to 30 minutes while you preheat the broiler or prepare
> a grill. If using a broiler, line a sheet pan with foil and brush the foil
> with olive oil, or oil a shallow baking dish. Place the fish in the pan in
> a single layer. If desired drizzle on a little more olive oil or lemon
> juice.
>
> Place under the broiler, close to the heat (about 2 1/2 inches below) and
> broil 5 minutes. Check the fish; the timing depends on how thick the
> fillets are; figure on 4 to 5 minutes per 1/2 inch of thickness. It is
> done when it is opaque and you can pull it apart with a fork.
>
> Using a spatula, transfer the fish from the sheet pan or baking dish to
> a platter or to individual plates.
>
> Tip the juices in the pan over the fish fillets. Pass the remaining
> chermoula and lemon wedges at the table.
>
> Servings: 4
> Nutrition per Serving (based on halibut):
> 248 Calories, 12g Fat, 2g Saturated Fat, 2g Polyunsaturated Fat,
> 8g Monounsaturated Fat, 83mg Cholesterol, 2g Carbs, 1g Dietary Fiber,
> 271mg Sodium (does not include salt to taste), 32g Protein
>
> Nutrition for chermoula sauce!
> Servings: 4
> Serving Size: 69 g
> Nutrition per Serving:
> 184 Calories, 170 Calories from Fat, 18.8g Total Fat, 1.5g Saturated Fat,
> 0mg Cholesterol, 41mg Sodium, 3.8g Total Carbs, 1.4g Dietary Fiber,
> 0.7g Sugars, 1.4g Protein
> Vitamin A 55% - Vitamin C 68% - Calcium 5% - Iron 13%
> Nutrition Grade: B-
>
> Good points:
> No cholesterol
> Low in sodium
> Low in sugar
> Very high in vitamin A
> Very high in vitamin C
> High in vitamin E
>